Back pain affects millions of Americans every year and is one of the leading reasons people visit physical therapists. Strengthening your core can significantly reduce discomfort and support long-term spinal health. The muscles around your abdomen, hips, and lower back stabilize your body, so keeping them strong helps reduce strain and improve posture.
Below are five core exercises that may help you manage back pain. Always consult with a licensed physical therapist before starting a new exercise routine, especially if you are experiencing ongoing pain.
1. Pelvic Tilts
Pelvic tilts help activate your abdominal muscles and support the lower back.
- Lie flat on your back with knees bent and feet on the floor.
- Flatten your back by gently tightening your abdominal muscles and tilting your pelvis upward.
- Hold for a few seconds, then relax.
- Repeat 10 to 15 times.
2. Bird Dog
This exercise builds stability through your core and lower back.
- Begin on your hands and knees.
- Extend your right arm forward and your left leg backward, keeping your body aligned.
- Hold for a few seconds, then return to the starting position.
- Switch sides and repeat 10 times on each side.
3. Bridges
Bridges strengthen the glutes and lower back while engaging the core.
- Lie on your back with knees bent and feet hip-width apart.
- Press through your heels to lift your hips until your body forms a straight line from shoulders to knees.
- Hold for several seconds before lowering.
- Repeat 10 to 15 times.
Reference:merriam-webster.com/dictionary/glute
4. Dead Bug
The dead bug is an excellent way to build abdominal strength without straining the back.
- Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
- Lower your right arm and left leg toward the floor while pressing your lower back into the mat.
- Return to the starting position and switch sides.
- Perform 8 to 12 repetitions on each side.
5. Planks
Planks are a simple but powerful exercise for core stability.
- Start face down with forearms on the floor and elbows under your shoulders.
- Lift your body so it forms a straight line from head to heels.
- Keep your core tight and avoid sagging.
- Hold for 20 to 60 seconds, depending on your comfort level.
When to Seek Help
These exercises can help support back health, but they may not be enough if you have chronic pain or an injury. If your back pain continues or worsens, it may be time to consult a physical therapist.
At Great Moves Physical Therapy, our team can design a personalized plan to strengthen your core, improve flexibility, and reduce pain so you can confidently return to daily activities.
Ready to take the next step? Contact Great Moves Physical Therapy to schedule your appointment.